Nutrient Based Eating with Dr. Sarah Ballantyne (Part 1) [Ep. 129]

WEBVTT

00:00:13.057 --> 00:00:13.836
Welcome to eat well.

00:00:14.467 --> 00:00:21.067
Well, the podcast for busy women who want to lose weight without constantly counting, tracking, or stressing over every bite.

00:00:21.396 --> 00:00:28.306
I'm Lisa Salsbury, a certified health weight loss and life coach, and most importantly, a recovered chronic dieter here.

00:00:28.336 --> 00:00:31.876
You'll learn to listen to your body and uncover the reasons you're reaching for food.

00:00:32.087 --> 00:00:37.366
When you're not truly hungry, freeing you to focus on a healthier, more fulfilling approach to eating.

00:01:53.584 --> 00:01:56.344
back to the eat well, think well, live well podcast.

00:01:56.355 --> 00:01:58.204
I am so delighted to have Dr.

00:01:58.204 --> 00:02:00.265
Sarah Ballantine here with us today.

00:02:00.265 --> 00:02:02.855
She is a PhD and the founder of NutriVore.

00:02:03.125 --> 00:02:11.425
com and the New York Times bestselling author of NutriVore, the radical new science of getting the nutrients you need from the food you eat.

00:02:11.974 --> 00:02:18.694
She creates tons of educational resources for people to help improve their day to day diet and lifestyle choices.

00:02:18.735 --> 00:02:26.710
And I'm going to stop reading the bio because I just want to say All you need to know is this book is now required reading for my clients.

00:02:27.120 --> 00:02:29.250
Like it is so good.

00:02:29.639 --> 00:02:30.490
It is so good.

00:02:31.169 --> 00:02:32.789
So, um, Dr.

00:02:32.789 --> 00:02:33.650
Sarah, welcome.

00:02:33.710 --> 00:02:35.530
Welcome to the show.

00:02:35.849 --> 00:02:40.680
And if there's anything in your bio you want to add to please, please do and introduce yourself.

00:02:42.395 --> 00:02:45.655
Oh, I mean, thank you so much for having me.

00:02:45.974 --> 00:02:48.074
Um, I don't know if there's anything to add.

00:02:48.375 --> 00:02:50.324
Uh, I'm a huge nerd.

00:02:50.585 --> 00:02:55.145
That is, that is, uh, will become evident very shortly.

00:02:55.405 --> 00:02:59.675
Uh, I'm a huge nerd of the, uh, nutritional sciences variety.

00:02:59.895 --> 00:03:01.025
Um, that's the only thing I would add.

00:03:02.389 --> 00:03:02.840
Perfect.

00:03:03.509 --> 00:03:05.439
I know you're an avid hiker as well.

00:03:05.599 --> 00:03:08.949
I see you on Instagram hiking and doing videos for us in the morning.

00:03:08.949 --> 00:03:12.099
So, um, where do you live that you can hike you around?

00:03:12.525 --> 00:03:13.655
I live in North Georgia.

00:03:13.995 --> 00:03:23.324
But I grew up in the Pacific Northwest, actually the West coast of Canada, where, um, if you don't go out when it's raining, you don't leave the house for six months of the year.

00:03:23.884 --> 00:03:26.615
And so I am just an all weather outdoorsy person.

00:03:26.974 --> 00:03:30.594
The, the key to being an all weather outdoorsy person is just having the right gear.

00:03:30.625 --> 00:03:33.284
It's like layers and knowing when you need to stay dry.

00:03:33.784 --> 00:03:35.474
And, uh, I actually really love it.

00:03:35.514 --> 00:03:37.134
Like especially really, really cold.

00:03:37.314 --> 00:03:46.884
Mornings or rainy mornings because in Georgia, I would say the average person is a fair weather outdoorsy person, not an all weather outdoorsy person.

00:03:46.895 --> 00:03:51.254
So I get the entire miles and miles and miles of trail system all to myself.

00:03:52.224 --> 00:03:58.594
If, um, if the weather's even slightly off, 80 degrees and sunny, so I, I love it.

00:03:58.634 --> 00:04:03.064
I actually value my rainy day walks even more than my sunny day walks.

00:04:03.502 --> 00:04:03.831
Perfect.

00:04:03.872 --> 00:04:04.342
I love it.

00:04:05.072 --> 00:04:05.342
All right.

00:04:05.342 --> 00:04:09.412
Well, let's jump into talking about nutrients.

00:04:09.481 --> 00:04:10.752
So fun, right?

00:04:11.662 --> 00:04:13.141
I mean, I, I think so.

00:04:13.141 --> 00:04:21.814
I could talk about nutrients day, every day, um, actually I do talk about nutrients all day, every day, um, uh, but that's where my, Uh, life fulfillment comes from.

00:04:21.944 --> 00:04:23.735
So, I feel like.

00:04:24.379 --> 00:04:34.269
My, my, my top level is nutrients are the most fundamental component of nutrition, right?

00:04:34.279 --> 00:04:38.045
Like, nutrition, nourishment, nutrients, they all have the same purpose.

00:04:38.324 --> 00:04:39.754
Latin root, right?

00:04:39.764 --> 00:04:42.824
They, they all, it's, it's all, it's nourishing us, right?

00:04:42.824 --> 00:04:48.444
Nutrients are the raw materials that our bodies need to do everything that our bodies do.

00:04:48.454 --> 00:04:52.235
They're the things that go into all the chemical reactions of life.

00:04:53.154 --> 00:04:55.564
There's 49 essential nutrients.

00:04:55.764 --> 00:05:02.485
Hundreds of others that are technically non essential, but extremely important for supporting overall health.

00:05:03.459 --> 00:05:07.480
And yet, diet culture teaches us, Oh, we just need to count this one thing.

00:05:08.279 --> 00:05:10.930
Or, cut out this one group of foods.

00:05:11.449 --> 00:05:12.459
Um, right?

00:05:12.529 --> 00:05:13.379
Or, right?

00:05:13.389 --> 00:05:16.930
There's this one thing that we're gonna obse Calories or carb grams or whatever, right?

00:05:17.149 --> 00:05:18.740
We're gonna obsess over this one thing.

00:05:19.500 --> 00:05:21.129
Or we're gonna cut out all of these things.

00:05:21.230 --> 00:05:23.540
It's really to obsess over one thing still.

00:05:24.610 --> 00:05:38.269
And at no point do we actually learn, unless you seek a career in, as like a nutritionist or a registered dietitian, do we learn the basics of nutritional sciences, right?

00:05:38.269 --> 00:05:41.000
If you think about how much do we know about math?

00:05:41.324 --> 00:05:49.309
well, you said in your book, like what if high school students Took the same amount of, of nutrition studies as they did math or a language.

00:05:49.338 --> 00:05:54.889
Like why isn't nutrition studies, one of the sciences offered along with biology and physics,

00:05:55.348 --> 00:05:57.968
I, uh, so my oldest is about to graduate.

00:05:58.028 --> 00:06:11.149
Um, and my youngest is a ninth grader and their, their nutrition that they get is a one week unit in the middle of their health course, which is a half class, right?

00:06:11.399 --> 00:06:13.408
So like health is half and PE is half.

00:06:13.718 --> 00:06:18.319
They have to take that once over their entire high school degree.

00:06:18.319 --> 00:06:20.298
And basically all they learn is my plate.

00:06:20.678 --> 00:06:27.738
So, um, Like, they don't, they don't learn about, they kind of learn this, like, this is junk food, right?

00:06:27.738 --> 00:06:31.028
They learn a moralization of foods through this.

00:06:31.108 --> 00:06:32.228
This is junk food.

00:06:32.488 --> 00:06:36.369
These are the four things you put in your plate and what you pour in your glass, right?

00:06:36.379 --> 00:06:40.309
Very, like, too basic to actually be useful.

00:06:40.848 --> 00:06:44.569
And it actually, I think, makes us more susceptible to diet culture, right?

00:06:44.598 --> 00:06:46.009
I think, um,

00:06:46.158 --> 00:06:47.468
does here in California.

00:06:47.468 --> 00:06:54.019
They make in that unit in health, they make them count calories and do a full food journal for a week.

00:06:54.048 --> 00:06:55.699
And I told my girls not to do it.

00:06:56.113 --> 00:06:57.403
I was like, we're not doing that.

00:06:57.774 --> 00:07:03.374
We're not, you're not at 16 or 14, whenever they took that, you're not going to count calories.

00:07:03.434 --> 00:07:08.803
And it was, I mean, what, one of my daughters came home and she was like, you would have died mom.

00:07:08.843 --> 00:07:14.473
It was like, welcome to having an eating disorder in that class because of the way they were talking about calories.

00:07:14.473 --> 00:07:20.303
And so, yeah, high school students don't, don't get it and they don't get enough.

00:07:20.363 --> 00:07:30.153
And so that's why, you know, Books like yours are so valuable to, I mean, to high school students, as well as to, you know, any age we can improve at any age.

00:07:30.153 --> 00:07:37.233
And that's one of the things I bookmarked in your book, was that if you started on a more nutrient dense diet in your 20s, you added like 13 years of life.

00:07:37.584 --> 00:07:40.684
But if you start in your 60s, You still add eight years.

00:07:40.733 --> 00:07:44.043
And if you start in your eighties, still, what is it?

00:07:44.228 --> 00:07:44.858
3.

00:07:44.899 --> 00:07:45.649
4 years,

00:07:46.124 --> 00:07:46.564
3.

00:07:46.613 --> 00:07:47.244
4 years.

00:07:47.244 --> 00:07:50.004
Like it's never too late to make a difference.

00:07:50.004 --> 00:07:57.694
So of course we want our kids to know these things, but in, in our learning them, most of my listeners are in their thirties, forties, and fifties.

00:07:57.713 --> 00:08:00.194
And so they do have teenagers at home.

00:08:00.213 --> 00:08:06.653
It's time to start teaching them and focusing on the nutrients and, I bookmarked several statistics, but.

00:08:07.173 --> 00:08:22.024
One that's really incredible is there's four essential nutrients for which 90 percent or more of people don't get enough of and 10 essential nutrients for which half or more people do not get enough of.

00:08:22.074 --> 00:08:29.103
Like we're literally just not eating enough nutrients and is anyone like, does anyone get it?

00:08:29.413 --> 00:08:31.254
I'm sure there's, I'm sure there's somebody out there.

00:08:31.444 --> 00:08:35.984
Um, I, I mean the thing is it's like statistically no, right?

00:08:35.994 --> 00:08:45.274
So, um, the top most common nutrient shortfall is vitamin D, and approximately 100 percent of people don't get enough dietary vitamin D.

00:08:45.464 --> 00:08:52.614
Now vitamin D we can kind of put into its own little box because it is the only essential nutrient that we don't have to get from our diet.

00:08:52.823 --> 00:08:53.749
We can get it.

00:08:53.899 --> 00:09:03.139
Hypothetically make enough in our skin in response to sunlight if we spend enough time outdoors, um, but, uh,

00:09:03.894 --> 00:09:05.224
unsunscreened skin.

00:09:05.729 --> 00:09:12.528
so, uh, using sunscreen will diminish the amount of vitamin D production, but it won't block it completely.

00:09:12.719 --> 00:09:14.899
So let's call it safe sun exposure.

00:09:14.899 --> 00:09:31.094
So either like uh, non sunblocked skin for a short enough period of time that we're not going to burn, because sunburns, still really are bad or a longer period of time using sunscreen will still make vitamin D in that.

00:09:31.394 --> 00:09:38.984
Um, so like how much, what latitude you're at, what time of year it is, what the cloud cover is, uh, how much melanin is in your skin, right?

00:09:38.984 --> 00:09:39.693
How much skin.

00:09:39.703 --> 00:09:43.774
is exposed are all like factors that go into how much vitamin D we're producing.

00:09:44.024 --> 00:09:49.384
But the fact that we spend more time indoors than we, on average, than we ever have in human history.

00:09:49.899 --> 00:09:54.778
is the main contributor to the low vitamin D levels that are so rampant.

00:09:54.778 --> 00:10:04.438
So different studies estimate this differently, but something like 75 percent of Americans are deficient or insufficient in vitamin D.

00:10:04.889 --> 00:10:18.489
So, Those are all the people who could benefit from consuming more vitamin D and or discovering how amazing nature is, um, ideally, ideally both or taking a supplement, right?

00:10:18.489 --> 00:10:40.833
So I think part of the challenges here, there's always like is an undercurrent whenever we talk about nutrition is we've got systemic challenges to overcome in addition to an educational barrier, in addition to all of the like misinformation that we're taught through, through diet culture, right?

00:10:40.884 --> 00:10:47.974
In addition to competing in terms of palatability between whole foods and ultra processed.

00:10:48.354 --> 00:10:51.563
foods, like there's, there's layers of challenge here.

00:10:51.624 --> 00:10:55.214
And one of those challenges is access, right?

00:10:55.214 --> 00:11:05.624
One of those challenges is just how our modern lives are structured, um, how affordable, uh, you know, nutrient dense foods are or inaffordable they can be.

00:11:05.953 --> 00:11:24.028
And so with vitamin D specifically, we've got like that additional barrier, which is a lot of people have work schedules that don't allow them to To spend time outside or they don't live in an area where they have easy access to nature Or they don't live in an area where it's safe to go for a walk in their neighborhood in the afternoon, right?

00:11:24.028 --> 00:11:28.229
So we've got a lot of or they don't have they don't have the mobility to go for a walk, right?

00:11:28.239 --> 00:11:30.849
Like there's there's lots of challenges.

00:11:31.339 --> 00:11:33.908
when I have time for a walk, it's after dinner and it's dark.

00:11:34.399 --> 00:11:40.708
Yeah, I, so, uh, a good three months of the year, my walks start in the dark and I watch the sunrise.

00:11:41.028 --> 00:11:45.589
Um, so I go, you know, first thing in the morning after breakfast before I start work.

00:11:45.948 --> 00:11:51.139
Um, that's because I have a very high energy dog and she, she's a great dog when she's tired.

00:11:51.139 --> 00:11:54.969
So, um, that is my first task of the day after coffee is to tire out my dog.

00:11:55.328 --> 00:12:00.489
but I've really like structured my life around carving out that that time.

00:12:00.948 --> 00:12:09.349
but just as a like additional, as we're talking about vitamin D, like I always feel like there's so many layers to the vitamin D conversation and that's obviously one of them.

00:12:09.649 --> 00:12:12.019
But the next most common nutrient shortfall is potassium.

00:12:12.249 --> 00:12:13.119
97.

00:12:13.119 --> 00:12:18.568
8 percent of Americans don't get enough dietary potassium and that's eating patterns.

00:12:19.058 --> 00:12:28.553
That is completely so that there's no like handful of foods that have so much potassium that if you just eat those foods every day, you'll get enough potassium.

00:12:28.553 --> 00:12:32.823
Potassium is a harder nutrient to get in the food supply.

00:12:32.823 --> 00:12:38.583
So we've got a lot of foods that have 10 ish percent of the daily value of potassium per serving, right?

00:12:38.583 --> 00:12:43.119
Like a potato has 14%, a banana has 8%, a carrot

00:12:43.208 --> 00:12:48.418
Yeah, bananas aren't like the powerhouse that, that we all, everyone's like, Oh, bananas for potassium.

00:12:48.418 --> 00:12:50.928
Like, I mean, they're good, but they're not great.

00:12:51.094 --> 00:12:53.693
you want to eat six bananas a day, sure.

00:12:54.124 --> 00:12:57.134
that, that gets you halfway to your potassium goals.

00:12:57.474 --> 00:12:59.783
Um, Yeah.

00:12:59.783 --> 00:13:01.224
they're not, I mean, they're great.

00:13:01.663 --> 00:13:04.244
Bananas are a nutritious food.

00:13:04.583 --> 00:13:07.234
Um, but they're not the key to getting enough potassium.

00:13:07.384 --> 00:13:10.923
It's kind of like you need to eat bananas and parsnips and canned tuna.

00:13:11.214 --> 00:13:17.384
And yogurt and carrots and, uh, some canned bamboo in your stir fry, right?

00:13:17.384 --> 00:13:22.683
Like there's, you kind of have to like layer all of the potassium rich foods in order to get enough potassium.

00:13:23.134 --> 00:13:26.614
And you'll see like a lot of them are root vegetables.

00:13:26.884 --> 00:13:32.283
So, uh, potatoes, sweet potatoes, carrots, parsnips, winter squash.

00:13:32.994 --> 00:13:37.494
And then we get, like, a layer out of, like, select other fruits and vegetables, right?

00:13:37.494 --> 00:13:42.144
It's like avocados, like, apricots are okay.

00:13:42.344 --> 00:13:46.323
Dried apricots are a particularly good source, but only because how a serving is defined.

00:13:46.744 --> 00:13:48.224
So a serving for dried apricots.

00:13:48.224 --> 00:13:52.524
is defined as half a cup, but that's really like two cups almost.

00:13:52.553 --> 00:13:54.653
So it's more like two servings of apricots.

00:13:54.844 --> 00:13:55.153
Yeah.

00:13:55.163 --> 00:13:58.208
I mean, um, I, I would call that a good time.

00:13:58.208 --> 00:14:03.639
I love, I love apricots and their effects, but, but, uh, that's not a good time for everyone.

00:14:03.869 --> 00:14:05.509
so, you know, raisins are the same, right?

00:14:05.509 --> 00:14:09.369
They're a good source of potassium, but in part because of how a serving is defined for dried fruit.

00:14:09.798 --> 00:14:13.278
For some dried fruit, the fresh equivalent is more than a serving.

00:14:13.548 --> 00:14:21.749
So when you see something like raisins or like raisins or dried apricots on a, you know, good source of list, but you don't see grapes or fresh apricots.

00:14:21.769 --> 00:14:24.869
It's, that's an artifact of, of serving definitions.

00:14:25.168 --> 00:14:28.649
So, for, for potassium, it's just a harder food to get.

00:14:28.678 --> 00:14:34.563
And it's a harder food to get because Uh, the average vegetable consumption for Americans is 1.

00:14:34.563 --> 00:14:44.014
6 servings per day and where most science is at makes a case for five servings per day as a target for supporting long term health.

00:14:44.354 --> 00:15:03.494
So it's just that it's that mismatch between how we eat on average and where the science points to as being the eating patterns that help us reach our short term health goals but also protect our long term health and the difference is Nutrient intake, right?

00:15:03.494 --> 00:15:12.543
The difference is, 98 percent of people not getting enough potassium versus if we could change even just the vegetable servings, that, that statistic would look very, very different.

00:15:13.948 --> 00:15:18.729
I felt like most of the takeaway from the book was produce, generally.

00:15:19.509 --> 00:15:25.359
You know, fruits and vegetables, that's really the powerhouse of a lot of these nutrients.

00:15:25.798 --> 00:15:28.839
So, what happens though when we don't get enough?

00:15:28.859 --> 00:15:30.259
Like, what's the danger?

00:15:30.278 --> 00:15:38.099
Because there's a little bit like, oh my gosh, like, I was a little overwhelmed with how many, like, how many things I'm not eating.

00:15:38.119 --> 00:15:38.658
And.

00:15:39.548 --> 00:15:43.038
I cook from scratch on the daily, you know, and I'm like, Oh my gosh.

00:15:43.658 --> 00:15:45.879
And then I'm thinking, well, what's going to happen?

00:15:45.889 --> 00:15:49.688
Like what, what would happen if I don't do this?

00:15:49.774 --> 00:15:53.894
So we're talking about nutrient insufficiency, right?

00:15:53.894 --> 00:15:56.594
Dietary shortfall of nutrients.

00:15:57.053 --> 00:16:03.634
And I think what's so insidious about nutrient insufficiency is there can be absolutely no signs.

00:16:04.374 --> 00:16:07.354
No symptoms whatsoever.

00:16:07.663 --> 00:16:13.394
So we're talking about this weird gray in between deficiency.

00:16:14.254 --> 00:16:20.693
Regular dietary intake of an essential nutrient so low that it causes the disease of malnutrition.

00:16:20.933 --> 00:16:24.134
like scurvy from not getting enough vitamin C.

00:16:24.813 --> 00:16:28.693
Um, so somewhere between that level and the, the daily value, right?

00:16:28.693 --> 00:16:29.864
The recommended dietary intake.

00:16:29.864 --> 00:16:31.524
So how much our bodies actually need.

00:16:31.553 --> 00:16:41.464
So for vitamin C as an example, it only takes 10 milligrams of vitamin C per day to prevent scurvy, but the recommended dietary intake for adult females is 75 milligrams.

00:16:41.524 --> 00:16:43.714
And for adult males is 90 milligrams.

00:16:43.964 --> 00:16:51.293
So insufficiency is that that space in between 10 milligrams and 75 or 90 milligrams.

00:16:51.693 --> 00:17:05.144
Every nutrient kind of has a similar kind of gray range where it's not enough to meet what our bodies need to function optimally, but it's enough to prevent deficiency, right?

00:17:05.144 --> 00:17:07.864
So it's enough to prevent a disease of malnutrition.

00:17:08.493 --> 00:17:10.324
So what happens in that weird gray?

00:17:10.669 --> 00:17:16.308
is it puts like strain on the biological systems that need those nutrients.

00:17:16.519 --> 00:17:21.999
So we think of nutrients as like the raw materials that go into the chemical reactions of life.

00:17:22.269 --> 00:17:30.489
If you don't have the right raw materials for a chemical reaction that say the cardiovascular system relies upon, a couple of different things can happen, right?

00:17:30.489 --> 00:17:36.019
So, um, we can shift to a different biochemical pathway that's maybe not quite as good.

00:17:36.679 --> 00:17:40.209
We might get a biochemical like by product produced, right?

00:17:40.378 --> 00:17:47.519
That's maybe toxic or inflammatory, or we might not produce as much of the product as we actually need.

00:17:47.788 --> 00:17:55.019
So all of the ways that our bodies kind of accommodate a lack of resources, it's all strain, it's all wear and tear.

00:17:55.328 --> 00:17:58.558
It's like driving a car with, with plenty of gas, right?

00:17:58.558 --> 00:18:05.519
We've got all the calories we need, we put all the energy into the car, but we don't have very much oil or brake fluid.

00:18:05.683 --> 00:18:06.104
Right?

00:18:06.324 --> 00:18:13.054
So it's like these other things that the engine needs to run that we're going to be able to go out to the grocery store and be fine, right?

00:18:13.054 --> 00:18:15.044
We're going to be able to do that those couple of trips.

00:18:15.314 --> 00:18:19.344
But over time, that's going to cause wear and tear on the engine, right?

00:18:19.344 --> 00:18:22.544
It's going to eventually cause the engine to seize, right?

00:18:22.564 --> 00:18:25.213
And it's potentially going to interact with other things.

00:18:25.213 --> 00:18:26.554
So in health.

00:18:26.733 --> 00:18:35.034
Or those other things would be genetics and epigenetics, our lifestyle, our health related behaviors, like whether or not we smoke or drink, social determinants of health.

00:18:35.064 --> 00:18:39.903
In the car it might be, uh, how cold it is outside, or whether or not there's salt on the road, right?

00:18:39.903 --> 00:18:42.344
Or if it's 120 degrees in the desert, right?

00:18:42.344 --> 00:18:44.844
These other things that put wear and tear on an engine.

00:18:45.223 --> 00:18:52.634
And eventually those things all interact to cause the engine to, to break down or cause us to get into an accident, right?

00:18:52.634 --> 00:18:55.503
Like it's something else that was going to Right?

00:18:55.503 --> 00:19:01.144
Be, uh, the development of chronic illness or the increased susceptibility to infection.

00:19:01.394 --> 00:19:03.334
So it's not a one to one.

00:19:03.493 --> 00:19:09.433
So a disease of malnutrition is directly caused by the low intake of that one essential nutrient.

00:19:09.874 --> 00:19:19.134
Insufficiency, it's a collection of insufficiencies that interact with all of these other inputs to our health that collectively increase our risk for chronic disease.

00:19:19.153 --> 00:19:23.544
But they increase our risk of every chronic disease other than heritable.

00:19:23.778 --> 00:19:25.179
genetic diseases, right?

00:19:25.489 --> 00:19:32.038
Um, and even some of those still have interactions with, with nutrient intake in terms of the symptomology.

00:19:32.378 --> 00:19:39.808
So it is collectively increasing our risk without necessarily outward signs now, right?

00:19:40.288 --> 00:19:44.189
We can still do that quick trip out to the grocery store and the engine sounds fine.

00:19:44.919 --> 00:19:48.058
So we might not have any signs or we might have really amorphous symptoms.

00:19:48.413 --> 00:19:49.193
symptoms, right?

00:19:49.203 --> 00:19:53.523
Things that are really easy to just like, uh, explain away as, Yeah.

00:19:53.523 --> 00:19:54.124
well, I'm stressed.

00:19:54.124 --> 00:19:55.034
I didn't sleep well last night.

00:19:55.034 --> 00:20:02.273
So I might have headaches, fatigue, brain fog, um, just poor mood, low resiliency to stress.

00:20:02.604 --> 00:20:04.763
Uh, we might have joint pain.

00:20:05.094 --> 00:20:08.784
Maybe our muscles don't recover very quickly after a workout, right?

00:20:08.804 --> 00:20:13.249
Like we, we might have just like a lack of, of motivation, right?

00:20:13.249 --> 00:20:21.179
It's like all of these things can be signs of nutrient insufficiencies and, and still not one to one, still not like fatigue is always B vitamins or iron, right?

00:20:21.179 --> 00:20:33.979
There's many, many, uh, nutrients that can, when we don't get enough, cause fatigue as a, as a symptom, but rather it's this like collection of, eh, I just don't feel great, right?

00:20:34.449 --> 00:20:47.659
Um, or I have no obvious signs, but over time, years and decades, those nutrient shortfalls increase the risk of a serious health problem, right?

00:20:47.659 --> 00:20:58.179
Something that's eroding quality of life that maybe makes It so that we can't work, um, that maybe, uh, causes, right, a large amount of medical bills or, or causes us to need a prescription.

00:20:58.409 --> 00:21:03.778
And it's not that new, like, it's not that improving nutrition is a guarantee because there are other things that are affecting our risk, right?

00:21:04.048 --> 00:21:08.648
There's, Genetics and social determinants of health and environmental exposures and lifestyle.

00:21:08.949 --> 00:21:11.009
But it is a really clear point of intervention, right?

00:21:11.009 --> 00:21:19.409
It is a really obvious place where we can tweak our day to day choices and dramatically change our risks of health problems in the future.

00:21:19.439 --> 00:21:24.499
It's not, it's not going to be 100%, but maybe it's 50%, maybe it's 80%, right?

00:21:24.499 --> 00:21:31.058
Depending on what we're talking about, depending on the nutritional changes we're making, it can be a really substantial impact,

00:21:31.699 --> 00:21:45.209
It feels to me kind of like an insurance policy for that marginal decade, that last decade that we live, which we don't know when that decade begins, but typically speaking it typically it's the worst.

00:21:45.578 --> 00:21:46.318
Our health.

00:21:46.739 --> 00:21:56.338
In America, especially, um, just because that's where I know this, the studies from the decline in our health span is so dramatic.

00:21:56.338 --> 00:21:59.509
We, we do this like dramatic fall off of health.

00:21:59.519 --> 00:22:08.538
Whereas we want to make our health span match our lifespan Peter Atiyah talks about that, like squaring off the curve so that we live as healthy as we can.

00:22:08.578 --> 00:22:13.308
And I feel like this is the insurance policy for that.

00:22:13.618 --> 00:22:26.503
And It is so hard, really, to make changes right now, when, I mean, I'm 49, and I'm like, I'm doing things today that I hope pay off when I'm 89.

00:22:28.304 --> 00:22:31.034
It's a, it's a long term goal.

00:22:31.064 --> 00:22:38.743
Like, you think generally long term goals are like, oh, what's my 5 year plan, or my, like, no, we're talking, like, what is your 50 year plan?

00:22:39.426 --> 00:22:44.426
I've decided I'm just going to start adding in like one thing every once in a while.

00:22:44.426 --> 00:22:53.957
I'm just going to start adding in one thing so that I'm not trying to overhaul, uh, because I mean, I still, like, I still consider my diet pretty healthy, but I'm like, okay, I'm not eating beans.

00:22:54.027 --> 00:22:56.646
And so I planned something with beans.

00:22:57.156 --> 00:23:05.047
Like, each week, and I'm like, once per week, I was eat I mean, we're eating beans, maybe two or three times, uh, a winter, and like, never in the summer.

00:23:05.467 --> 00:23:10.547
And so, I can plan beans once per week, and not have have that be a huge issue.

00:23:10.547 --> 00:23:17.067
So, I'm trying just anyway, that's just kind of a side note of just kind of like, trying to slowly Okay.

00:23:17.432 --> 00:23:24.071
Um, because I think one of the really toxic messages we get from diet culture is like, perfect or bust, right?

00:23:24.342 --> 00:23:33.791
So we get this idea that like, it only counts if you do it perfectly and you need to uh, go from zero to 100 seconds with diet changes, right?

00:23:33.791 --> 00:23:35.622
Like You go on a diet, right?

00:23:35.622 --> 00:23:38.451
You just, you, you rip off the bandaid, you jump in

00:23:38.527 --> 00:23:43.747
You have a last meal on Sunday night, it's like, last supper, and then Monday morning, we're like, we're all in.

00:23:44.692 --> 00:23:47.701
And then again on Tuesday morning because I only made it to 3 p.

00:23:47.701 --> 00:23:47.842
m.

00:23:47.842 --> 00:23:48.531
on Monday, right?

00:23:48.531 --> 00:23:54.102
like, um, and so, you know, here's the thing is, or there's two things here.

00:23:54.132 --> 00:23:57.701
So first of all, when we're talking about Transcribed long term health outcomes, right?

00:23:57.701 --> 00:24:02.392
So we're talking about our risk of chronic disease as we age.

00:24:02.642 --> 00:24:10.501
We're talking about the things that are going to make, uh, like, I'm hoping as an 89 year old that I'm still hiking four miles with my dog every morning, right?

00:24:10.761 --> 00:24:14.402
And I can come home and lure myself onto the toilet seat with my dog.

00:24:14.551 --> 00:24:16.842
without handlebars or help, right?

00:24:16.872 --> 00:24:27.852
Like, that's, I would love, uh, and then I can call my, hopefully, uh, grandkids or great grandkids at that time and have a really fascinating conversation about, like, some cool thing that I learned, right?

00:24:27.852 --> 00:24:31.781
Like, this is, this, these are my hopes for, for my older years, right?

00:24:31.821 --> 00:24:40.811
Is that all of the things that give my life joy and fulfillment now are still the major parts of my life at, at 89.

00:24:41.511 --> 00:24:45.321
So what matters, if I'm thinking about those long term health outcomes, is not how I eat today.

00:24:45.392 --> 00:24:50.301
I could have a perfect day, how, I don't, I would argue a perfect day doesn't exist, but let's just say it did.

00:24:50.551 --> 00:24:52.162
I eat perfectly today.

00:24:52.451 --> 00:24:54.241
That means not at all.

00:24:54.576 --> 00:24:55.267
Uh, nothing.

00:24:55.287 --> 00:25:01.497
That is completely irrelevant for what my health is going to be in 50, 40, 50 years.

00:25:01.946 --> 00:25:07.186
What matters is how I eat on average over the next years and decades.

00:25:07.227 --> 00:25:11.395
So, if I'm going to Tackle change in.

00:25:11.395 --> 00:25:13.365
such a way that I'm doing the yo yo.

00:25:13.435 --> 00:25:15.976
I'm doing the on again, off again diet rollercoaster.

00:25:16.276 --> 00:25:20.695
I'm great for two or three months, but I'm white knuckling it, right?

00:25:20.746 --> 00:25:26.246
And then I hit that moment of disinhibition where I'm at a birthday party, I have cake, right?

00:25:26.306 --> 00:25:27.895
This thing, I broke my rule.

00:25:28.276 --> 00:25:30.846
Um, and then all of my health behaviors unravel.

00:25:30.965 --> 00:25:41.101
My average eating pattern When I am engaging with, with restrictive dieting, I'm engaging with the, the diet rollercoaster, my average diet quality is pretty low.

00:25:41.580 --> 00:25:49.230
Even if I spend two months perfect, I'm going to spend two months or more, really, really not perfect.

00:25:49.290 --> 00:25:49.730
Right?

00:25:49.990 --> 00:25:56.111
So I actually want to tackle change in a way that is building lifelong healthy habits, right?

00:25:56.121 --> 00:25:57.570
Thinking about long term eating habits.

00:25:57.830 --> 00:26:01.701
eating patterns, not about seeking perfection today.

00:26:01.730 --> 00:26:10.431
I want to do whatever change is going to be the easiest change for me to build consistency with so I can get a win, so I can build off of that win and get that next win, right?

00:26:10.431 --> 00:26:11.451
And get that next success.

00:26:11.451 --> 00:26:17.871
So it's actually really important to figure out what is the, like, what is the way that I get to that end point?

00:26:18.270 --> 00:26:21.381
However long it takes, if it takes five years, if it takes 10 years, right?

00:26:21.721 --> 00:26:31.951
However long I get to that point whereby my overall eating patterns are really high quality, how do I get there in a way that I'm, I'm setting myself up for success?

00:26:32.230 --> 00:26:36.131
So one thing there is like necessarily not engaging in restriction.

00:26:36.401 --> 00:26:38.671
The other thing there is like taking it step by step, right?

00:26:38.681 --> 00:26:41.230
So what is, what is this one change that I can make today?

00:26:42.290 --> 00:26:44.131
Which brings me to the other piece of this, right?

00:26:44.211 --> 00:26:47.201
The science says every little better choice counts.

00:26:48.026 --> 00:26:55.486
Right, so we get about the same improvement in all cause mortality, which is an indirect way of measuring overall health and longevity.

00:26:56.165 --> 00:26:59.726
that scientists use to like figure out whether or not something is good or bad for us overall.

00:27:00.286 --> 00:27:10.346
We get the same reduction in all cause mortality going from zero servings of vegetables per day To one serving per day as we get from going to from one to four, right?

00:27:10.346 --> 00:27:15.165
So those, sometimes those first steps, those, well, it's, it's diminishing returns, right?

00:27:15.165 --> 00:27:34.195
So like, I'm getting more of these nutrients that were really important as I get, you know, going from, from zero to, you know, a quarter of these nutrients is a really big deal for all my biological systems that need these nutrients going from a quarter to a half is like, It's still great, but it's just not quite as great as going from 0 to 25, right?

00:27:34.395 --> 00:27:36.806
So it's just like, we get slightly diminishing returns.

00:27:37.026 --> 00:27:38.865
This happens in biology all the time, right?

00:27:38.865 --> 00:27:48.421
We can just get these, like, exponential decay curves and U shaped curves where, like, we have this happy medium range where our bodies are like, Yay, this is the amount of all of this that I want.

00:27:49.280 --> 00:27:58.790
But we have this in nutrition over and over and over again, that the, that one first change going from zero vegetables to one serving is so beneficial.

00:27:58.820 --> 00:28:02.421
Like, yes, we still want to get up to five, like, that is still the goal.

00:28:02.721 --> 00:28:08.070
But if the, like, the starting point, It's, it's great to just work on

00:28:08.381 --> 00:28:08.530
Mm-hmm

00:28:09.090 --> 00:28:13.250
that that's a, that's a really important habit to build.

00:28:13.740 --> 00:28:19.240
And that habit, building that into a habit then gives us a baseline to build the next habit.

00:28:19.590 --> 00:28:21.490
So we, we do get.

00:28:21.780 --> 00:28:22.861
a huge benefit, right?

00:28:22.911 --> 00:28:26.851
so there's some studies that look at, one or two servings of legumes per week.

00:28:26.871 --> 00:28:31.681
compared to one or two per month and still show like that's a huge health benefit, right?

00:28:31.681 --> 00:28:35.480
So every, every little to get to one or two per week.

00:28:35.480 --> 00:28:35.901
Yeah.

00:28:36.230 --> 00:28:38.330
Um, I mean, four per week is better.

00:28:38.381 --> 00:28:39.010
Sure.

00:28:39.270 --> 00:28:44.461
But like every, every little, every little step is an important step, right?

00:28:44.471 --> 00:28:50.385
It's important for both the habit formation piece of it, but we're also going to get like, Dividends.

00:28:50.855 --> 00:28:53.836
We're going to get our health returns back on on That effort.

00:28:53.976 --> 00:28:57.135
So it's okay to say what's what is my one thing.

00:28:57.145 --> 00:28:59.076
What is my one thing that I'm going to work on?

00:28:59.715 --> 00:29:03.316
Um, I think it's really important, you know, like, in my book.

00:29:03.730 --> 00:29:17.201
And my, you know, content on social media, on my website, I try to lay out where the science is at in terms of, um, the most important eating patterns to help us reach our short term health goals and support our long term health.

00:29:18.181 --> 00:29:19.221
There's no timeline.

00:29:20.090 --> 00:29:26.451
Like, as you said, right, if we adopt a healthier diet at age 60, we still add, on average, 8 years to our life.

00:29:27.351 --> 00:29:29.171
That's a huge benefit.

00:29:29.260 --> 00:29:30.691
That's such a huge benefit.

00:29:31.040 --> 00:29:31.490
Yeah.

00:29:31.550 --> 00:29:31.971
I mean,

00:29:32.000 --> 00:29:34.300
And that doesn't mean wait until you're 60.

00:29:35.621 --> 00:29:40.300
Would you want to make that very, very clear that doesn't mean, wait until you're 60.

00:29:40.621 --> 00:29:58.838
Um, but it, it just shows us that it's much more important to set ourselves up to have long term success than it is to try to rush into it and set ourselves up to engage in diet mentality and that yo yo again.

00:29:58.838 --> 00:29:59.286
Yeah.

00:29:59.530 --> 00:30:00.010
so.

00:30:00.415 --> 00:30:08.806
While we're like getting there while we're like, okay, I'm just going to get up to one this week or, you know, I'm going to add in one new fruit or one new vegetable.

00:30:09.490 --> 00:30:14.839
why do you want to get the, like, okay, what I'm trying to get at is could we use supplements in the meantime?

00:30:15.730 --> 00:30:21.240
And why is it important to get our nutrients from food as opposed to supplements?

00:30:21.250 --> 00:30:27.910
When would like, I just want you to speak a little bit about supplements because I can, I can feel people just saying like, well, I take a multivitamin.

00:30:28.853 --> 00:30:34.173
I mean, I guess the, the short answer is we could Take supplements.

00:30:34.423 --> 00:30:35.762
I'm not anti supplement.

00:30:35.782 --> 00:30:39.353
I am pro judicious and informed use of supplements.

00:30:39.673 --> 00:30:52.913
And the thing is with multivitamins as like nutritional insurance, which is how they're marketed to us and have been for nearly a hundred years, um, is the science shows, um, they don't work, right?

00:30:52.923 --> 00:30:56.633
The science shows, there's no health signal.

00:30:57.423 --> 00:30:58.593
from a multivitamin.

00:30:58.893 --> 00:31:00.843
At least not in the big, like the biggies, right?

00:31:00.843 --> 00:31:07.133
The big things that we would track, like all cause mortality, cardiovascular disease incidence or mortality, or cancer incidence or mortality.

00:31:07.292 --> 00:31:09.383
There's some like niche health outcomes that we can look at, right?

00:31:09.383 --> 00:31:14.682
Like B complex vitamins can slow age related cognitive decline, right?

00:31:14.752 --> 00:31:18.083
We already talked about Some people need to supplement with vitamin D.

00:31:18.385 --> 00:31:21.016
if they can't get, uh, sun exposure, right?

00:31:21.036 --> 00:31:24.726
And it's really hard to get your vitamin D levels up from food sources alone.

00:31:25.125 --> 00:31:30.965
I'm a vitamin D supplemental person, uh, and I hike outside, uh, four miles every morning, right?

00:31:30.965 --> 00:31:33.566
So like some people just need it and it's okay.

00:31:33.935 --> 00:31:36.056
but, uh, you would expect.

00:31:36.685 --> 00:31:46.125
That if a multivitamin was really working as nutritional insurance, that you would see the signal in cardiovascular disease, in cancer, in all cause mortality.

00:31:46.346 --> 00:31:46.846
And we don't.

00:31:46.855 --> 00:31:58.145
We have many different clinical trials, so much so that there's many different systematic reviews and meta analyses, which are our highest quality scientific evidence, that just show nothing.

00:31:59.171 --> 00:32:04.661
bupkis, no, no measurable benefit from a multivitamin.

00:32:04.740 --> 00:32:27.417
And in fact, a couple of times where maybe a multivitamin could potentially be harmful, I don't want to scare people away from a multivitamin, but high calcium intake, um, so like over, the recommended dietary allowance, like over like 300 milligrams of calcium from supplements does start to tick up increased risk for kidney stones.

00:32:27.907 --> 00:32:37.748
And there is a little bit of a signal in some meta analyses in cancer incidents, but that's a more studies required to understand if that's a real effect or not.

00:32:38.137 --> 00:32:43.228
So overall, as long as you're not overdoing calcium from a multivitamin.

00:32:43.673 --> 00:32:55.828
Multivitamins not, not going to do any harm, but it's if our choices to, Especially because multivitamins, I mean, you can still get the cheap ones, but the ones that were sold online are getting more and more expensive, right?

00:32:55.828 --> 00:33:05.358
So if you're looking at that 300 a month multivitamin supplement sold by your favorite wellness influencer or 300 more to spend a month on whole foods.

00:33:06.023 --> 00:33:09.733
The science says when we get those nutrients from foods, we do get the expected health benefit.

00:33:09.743 --> 00:33:12.294
When we get those nutrients from a multivitamin, we don't.

00:33:12.753 --> 00:33:19.374
What's fascinating is there's not a really good answer for why.

00:33:19.784 --> 00:33:24.104
Like, well, why doesn't a multivitamin work if I know if I get those nutrients from

00:33:24.374 --> 00:33:27.273
the ones that are marketed as like, these are food based.

00:33:27.334 --> 00:33:33.223
Like I've seen those, you know, like, um, food based supplements, or I don't know what they call them, but you know what

00:33:33.233 --> 00:33:34.584
sure, and they,

00:33:34.604 --> 00:33:37.263
make you think that they're not like synthetic.

00:33:38.834 --> 00:33:39.713
they might be better.

00:33:40.013 --> 00:33:40.983
They haven't been studied.

00:33:40.993 --> 00:33:52.334
I mean, that's the other thing is there's a lot of, like, really fancy, Supplements like really small supplement companies making claims that they can't back up with scientific studies, right?

00:33:52.334 --> 00:34:01.153
So like, Uh, is one of those greens powders that's supposed to have 100 percent of everything that you need for the day, is that going to be as good as your five servings of vegetables?

00:34:01.384 --> 00:34:02.263
I can't tell you.

00:34:02.314 --> 00:34:03.064
I don't think so.

00:34:03.094 --> 00:34:03.903
Probably not.

00:34:04.753 --> 00:34:11.684
But I don't have a scientific study to point to to say yay or nay and neither do the companies making those claims.

00:34:12.244 --> 00:34:14.893
So, um, so there's a look, there's some good.

00:34:15.278 --> 00:34:33.028
Explanations that are it's probably a combination of the things so we know, especially when our multivitamins or tablets that those are very poorly dissolved in our digestive tract, they dissolve too far down the chain that a lot of the opportunity for nutrient absorption has been missed.

00:34:33.028 --> 00:34:33.219
Right?

00:34:33.219 --> 00:34:37.759
So like the receptors for bringing those nutrients into the body were higher up.

00:34:37.818 --> 00:34:43.449
And now that the nutrients are actually liberated from the tablet, there's no receptors down there and it just goes out the other

00:34:43.623 --> 00:34:44.974
If they even dissolve at all.

00:34:45.123 --> 00:34:48.204
Like if you want to hear like a kind of a gross anecdote.

00:34:48.643 --> 00:34:49.284
Let's do it.

00:34:49.793 --> 00:34:50.833
We're gonna talk about poop now.

00:34:50.994 --> 00:34:51.434
This is good.

00:34:51.434 --> 00:34:51.903
We're friends.

00:34:52.414 --> 00:34:53.204
We're officially friends.

00:34:53.204 --> 00:34:53.514
Yeah.

00:34:53.514 --> 00:34:54.733
Oh,

00:34:54.773 --> 00:35:06.193
a wastewater engineer and when he was young and like early on in his career, now he like owns his own, you know, engineering firm and is the big boss.

00:35:06.193 --> 00:35:11.134
And what, when he was, when he was a wee baby engineer, he had to do site visits.

00:35:11.594 --> 00:35:15.003
And so he's like, you know, what's in the tanks.

00:35:15.353 --> 00:35:19.271
This is what floats in the tanks, condoms, And vitamins.

00:35:20.221 --> 00:35:21.721
That's what I see the most of.

00:35:21.780 --> 00:35:25.650
That's what, and it's not because people are flushing their vitamins.

00:35:26.061 --> 00:35:29.541
We're just pooping them out, like, undigested.

00:35:29.621 --> 00:35:40.956
Yeah, so, don't, if you're, if you are gonna see if a vitamin can help you feel better, for sure, no tablets, because those will just, Get, honestly, just pass right through.

00:35:42.090 --> 00:35:44.030
Yeah, definitely capsule form.

00:35:44.251 --> 00:35:54.510
Uh, if you do want to take a multivitamin, um, so some of the other possible explanations besides the, um, it just, it just took the, the, the long way through.

00:35:54.791 --> 00:35:57.740
um, as opposed to the shorter way of just dumping them down the toilet.

00:35:58.148 --> 00:36:01.318
other possible explanations is it might just, just might not be enough, right?

00:36:01.677 --> 00:36:08.487
The way that most multivitamins are formulated, it might not be making up enough difference to, to see that, that signal.

00:36:08.987 --> 00:36:09.507
Um,

00:36:09.583 --> 00:36:13.583
probably why vitamin D works, because you can get a pretty high dose of vitamin D.

00:36:13.943 --> 00:36:17.543
Because I have seen my blood levels of vitamin D come up with supplementation.

00:36:19.208 --> 00:36:27.987
Yes, well also the standard protocol, now not every doctor is going to do this, but the standard protocol is to retest your vitamin D levels, right?

00:36:27.987 --> 00:36:37.547
So some doctors, my doctor, when we were first getting my vitamin D in range, retested every three months and now, uh, I test about every six months.

00:36:37.898 --> 00:36:44.637
other doctors will just test once a year when you get your annual blood work yet, but there will be a follow up at which point they'll say, well are you taking your vitamin D?

00:36:44.637 --> 00:36:45.737
Because your levels are still low.

00:36:45.932 --> 00:36:46.293
Right?

00:36:46.612 --> 00:36:49.432
And then you'll, you'll go, yeah, no, I'm taking how much you said.

00:36:49.432 --> 00:36:50.492
And they'll say, okay, we'll double it.

00:36:50.552 --> 00:36:50.862
Right?

00:36:50.862 --> 00:37:04.572
So like there will be some kind of follow up where your dose is adjusted and depending on your doctor, it might be, you know, Like, more frequent follow up and, uh, more intentional dosing and with some doctors it might be a little bit more of an afterthought.

00:37:04.853 --> 00:37:13.012
But we do kind of have this like standard protocol of testing vitamin D levels and figuring out an individualized dose per person.

00:37:13.012 --> 00:37:18.152
Thanks That can range anywhere from 400 IU per day.

00:37:18.182 --> 00:37:24.003
2000 is more typical for people with deficiency up to 10, 000 IU per day, right?

00:37:24.003 --> 00:37:29.103
Like that is the kind of range of, of what people need to get their vitamin D levels.

00:37:29.262 --> 00:37:33.512
in check, whereas we don't, we don't even have tests for every other nutrient, right?

00:37:33.512 --> 00:37:40.253
We don't have, you can't take your serum potassium and think that that's measuring the potassium levels in your body.

00:37:40.253 --> 00:37:43.583
All that's measuring is how well your kidneys are functioning, right?

00:37:43.583 --> 00:37:47.322
So, uh, because your kidneys control how much potassium's in your blood.

00:37:47.603 --> 00:37:56.193
Um, you can have low potassium in your blood from low intake of potassium, but low intake of potassium in your blood is more likely.

00:37:56.733 --> 00:38:00.963
a measurement of kidney shenanigans than it is of potassium intake.

00:38:01.123 --> 00:38:03.503
So we don't even have tests for every nutrient.

00:38:03.782 --> 00:38:09.257
A lot of the tests that we do have are only done under very specific circumstances, right?

00:38:09.588 --> 00:38:16.628
Like you're anemic and taking this iron supplement hasn't worked, therefore now we'll test for the other types of anemia, right?

00:38:16.648 --> 00:38:22.177
Like then we're going to measure your folate, your, you know, vitamin B12 levels, right?

00:38:22.177 --> 00:38:26.547
And then see if it's a different type of anemia than iron deficiency anemia.

00:38:27.050 --> 00:38:39.291
so one of the, the challenges here is we don't, other than for vitamin D, we don't have, protocols for figuring out how much somebody needs of specific nutrients.

00:38:39.681 --> 00:38:45.130
It's just all, there's like a standard amount that's put into a capsular tablet and that's what's given.

00:38:45.550 --> 00:38:48.701
The other thing is there's lots of nutrients that aren't formulated into multivitamins.

00:38:49.380 --> 00:39:06.653
Right, so like 95 percent of people don't get enough dietary fiber uh, which is a technically non essential nutrient, so it's not, it's not in my statistic of four essential nutrients for which 90 percent or more of Americans don't get enough of from their diet, but there's no fiber in vitamins, typically, right?

00:39:06.954 --> 00:39:09.543
Um, even a greens supplement, you might get a gram,

00:39:09.688 --> 00:39:11.768
and I'm like, I cannot choke it down.

00:39:11.929 --> 00:39:18.039
Like, it's so, fiber supplements are, I've tried several, and I'm like, nope, no, I cannot.

00:39:18.228 --> 00:39:28.719
The, the other, I mean, to, to the other thing about fiber supplements is it's a little bit like a, a, a fiber monocrop for our gut bacteria.

00:39:29.128 --> 00:39:33.708
So, um, we have certain gut bacteria that do not care.

00:39:34.068 --> 00:39:36.409
Um, they, they'll eat whatever we eat.

00:39:36.418 --> 00:39:36.938
They're fine.

00:39:37.128 --> 00:39:40.659
You know, there's one called, uh, bacteroides.

00:39:40.748 --> 00:39:44.559
Oh, It's like, Theta, Zeta, Omicron, or something like that.

00:39:44.849 --> 00:39:49.219
That's not it, but it's just like a bunch of Greek letters that are just like, put together in a word.

00:39:49.469 --> 00:39:53.159
Um, and that bacteria, it doesn't care.

00:39:53.329 --> 00:39:55.568
it will live no matter what we feed it.

00:39:56.048 --> 00:39:58.889
And then we've got all these other like, really, you know.

00:39:59.268 --> 00:40:11.559
picky eaters of gut bacteria that are really important species, like a lot of, um, the bifidobacterium, uh, that are, like, some of the most important probiotics that we want to grow in our gut.

00:40:11.778 --> 00:40:14.688
They're like, I only eat this one type of fiber.

00:40:14.829 --> 00:40:16.949
So, like, they're like, they're super picky.

00:40:17.309 --> 00:40:25.358
Um, and then we've got, right, like, so a normal, like, healthy human gut microbiome would have Like 500 to 1500 different species of bacteria.

00:40:25.898 --> 00:40:31.739
About 30 or 40 of them are like the multitaskers and the rest are picky eaters.

00:40:32.099 --> 00:40:35.278
Um, and some of, like, some of them, they don't even want to eat what we eat.

00:40:35.458 --> 00:40:37.048
They want to eat other bacteria's poop.

00:40:37.048 --> 00:40:38.429
It's called bacteria cross feeding.

00:40:38.969 --> 00:40:47.389
And so they don't eat, they don't like, we have to feed the picky eater, the thing so that the other picky eater can eat the picky eater's, metabolic byproducts.

00:40:48.079 --> 00:41:07.548
So, so, so that, that community requires us to eat a diversity of fiber types, um, which means not just like your cellulose and your hemicellulose and your lignin and your titan and right, like your beta glucans, it means all like there's hundreds of different types of cellulose, right?

00:41:07.548 --> 00:41:08.123
So like, right.

00:41:08.264 --> 00:41:11.983
It means the small differences that we get when we get our fiber from whole food.

00:41:12.244 --> 00:41:22.233
So if you take a fiber supplement, right, there's only a few, right, that there, it's probably psyllium husk or it's, uh, inulin fiber, or it's like resistant starch, right?

00:41:22.233 --> 00:41:24.094
Like it's really only those, those things.

00:41:24.724 --> 00:41:31.784
It's one type of fiber for like, maybe there's another 50 bacteria that'll like that type of fiber, but what about the few hundred others?

00:41:32.548 --> 00:41:37.668
that wanted the sweet potato or the broccoli or the apple, right?

00:41:37.679 --> 00:41:47.278
Like there's the, the way that we get those small differences in fiber type that feed the individual species of bacteria is by getting our fiber from whole foods.

00:41:47.458 --> 00:41:50.869
So that doesn't mean there's always a time and a place for supplements, right?

00:41:50.889 --> 00:41:59.858
If you're talking about, you know, kids with, sensory processing disorder or autism spectrum and, um, have really, really strong sensory aversions.

00:42:00.318 --> 00:42:05.599
Uh, they're going to need fiber in order to regulate, gastric motility in order to not have chronic constipation.

00:42:05.619 --> 00:42:07.829
Like that's a different, that's a different situation, right?

00:42:07.829 --> 00:42:12.349
This is where we talk about the informed injudicious use of, of supplements.

00:42:12.708 --> 00:42:19.119
But for the average person, it is vastly superior to get our fiber from whole foods than it is to get it from a supplement.

00:42:19.699 --> 00:42:22.929
Well, that's good because I'm about to throw that fiber supplement away because I've tried.

00:42:23.338 --> 00:42:24.838
So I just have permission now.

00:42:24.849 --> 00:42:25.898
I'm just going to toss that.

00:42:26.278 --> 00:42:32.148
But that reminds me too, in your book, you talk about getting, um, a certain number of species per week.

00:42:32.429 --> 00:42:38.548
And I was actually, I remember I was on a walk when I was listening to it and I, I paused it and I started counting on my fingers.

00:42:38.548 --> 00:42:39.539
I'm like, okay, what have I had this far?

00:42:39.793 --> 00:42:48.813
And I was trying to count and like, I got to do this with paper and pencil, but that that's kind of different than you also have like 12 nutritionally distinct food families.

00:42:48.844 --> 00:42:52.264
And I wasn't sure like how those, how those relate.

00:42:52.273 --> 00:42:59.253
And like, so tell us about like getting the species, because that's going to point towards also the, the different fiber.

00:42:59.693 --> 00:43:04.523
but then there's also, you have distinct food families, nutritionally distinct.

00:43:05.463 --> 00:43:08.233
So there's actually three overlapping concepts here.

00:43:08.543 --> 00:43:10.483
So one is like, eat the rainbow.

00:43:11.373 --> 00:43:18.313
One is your, like, I call them Nutrivore foundational foods, but they're like specific food families that have something unique to offer us nutritionally.

00:43:18.503 --> 00:43:20.523
And then one is high dietary diversity.

00:43:20.853 --> 00:43:28.193
And it's, I think, really helpful to have all of them on your radar, but they don't necessarily all need to be a focus, uh, right?

00:43:28.193 --> 00:43:31.083
Like we can, we can break, we can break this up into our baby steps again.

00:43:31.583 --> 00:43:37.193
So, high dietary diversity literally just refers to eating a lot of different whole foods, right?

00:43:37.193 --> 00:43:41.364
So it's just a diet that has a wide representation of different types of foods.

00:43:41.664 --> 00:43:42.123
in it.

00:43:42.603 --> 00:43:46.853
My favorite study that measured this, was from 2022.

00:43:46.884 --> 00:43:52.353
They followed nearly half a million people living in nine European countries for an average of 10 years.

00:43:53.023 --> 00:43:57.514
And they measured dietary diversity using something called dietary species richness.

00:43:57.784 --> 00:44:04.193
So it was the number of different species of plant or animal represented in the diet.

00:44:04.469 --> 00:44:05.889
over the course of a year.

00:44:06.289 --> 00:44:08.809
So the other studies measure dietary diversity other ways.

00:44:08.809 --> 00:44:17.628
They look at per day, or per week, or per month, or they'll do like a, a weird way of like counting food groups instead of counting individual foods.

00:44:17.628 --> 00:44:18.509
Like there's lots of.

00:44:18.809 --> 00:44:20.748
different ways of getting at this question.00:44:21.289 --> 00:44:34.778


But what this study showed was that the people who consumed 81 or more different species of foods over the course of a full year had a 38 percent reduced risk of all cause mortality compared to the people who consumed 48 or fewer.00:44:35.108 --> 00:44:42.643


38%, so that's uh, roughly almost four years of additional health span and lifespan on average.00:44:42.643 --> 00:44:47.333


Like, we can roughly translate a 10 percent reduction in all cause mortality to an extra year of life.00:44:47.954 --> 00:44:50.824


but that's a bigger impact than any food.00:44:51.313 --> 00:45:03.193


So, like, any, any, like, meeting a You know, like, that, that highest level of intake of a health promoting food, your highest are going to be, like, vegetables and nuts and seeds.00:45:03.423 --> 00:45:07.994


So those are in your, like, 25 to 30 percent reduction in all cause mortality range.00:45:08.014 --> 00:45:10.983


So 38 percent is higher magnitude.00:45:11.353 --> 00:45:12.583


And there's a couple of reasons for that.00:45:12.594 --> 00:45:14.983


So one is diversity of food equals diversity of nutrients.00:45:15.349 --> 00:45:15.588


Right?00:45:15.588 --> 00:45:16.628


Diversity of fiber types.00:45:16.909 --> 00:45:23.858


Just eating a bunch of different foods reduces the chances of having a really important nutrient shortfall in an essential nutrient.00:45:24.369 --> 00:45:30.608


The other thing, though, is it protects us from overdoing something that is harmful in large quantities.00:45:30.958 --> 00:45:31.168


Right?00:45:31.168 --> 00:45:34.248


So ideally, we wouldn't get more than 10 percent of our calories from added sugar.00:45:34.418 --> 00:45:37.168


We wouldn't get more than 10 percent of our calories from saturated fat.00:45:37.278 --> 00:45:41.739


We don't want to get more than like five ish grams or four and a half ish grams of sodium per day.00:45:42.139 --> 00:45:52.478


There's additives and preservatives that in moderation are absolutely fine, they're health neutral, but we don't want to exceed the acceptable dietary intake levels of those.00:45:52.809 --> 00:46:02.068


So, uh, when we have a diversity of foods, we're also protected from overdoing something that might be harmful in, to our health in large quantities.00:46:02.338 --> 00:46:03.818


So, dietary diversity is so important.00:46:03.818 --> 00:46:04.358


Yes.00:46:04.418 --> 00:46:05.659


ask a question here real quick.00:46:05.688 --> 00:46:10.998


On the species, that's everything from like a carrot, an orange, and chicken, right?00:46:11.018 --> 00:46:21.418


So it, it counts, it's not just produce we're talking about, but whereas like milk, like yogurt, and cheese, and cottage cheese, would that be one species?00:46:22.309 --> 00:46:23.679


Technically in this study.00:46:23.918 --> 00:46:27.028


So not only that, like broccoli and kale are the same species.00:46:27.039 --> 00:46:29.159


So like even that would have been, yeah.00:46:29.159 --> 00:46:35.699


So like half of the cruciferous vegetables we consume are all the same species, Brassica, Olassies.00:46:35.789 --> 00:46:36.708


CA?00:46:37.028 --> 00:46:38.878


that's really too bad for my counting.00:46:39.349 --> 00:46:39.648


Yes.00:46:39.688 --> 00:46:39.998


Okay.00:46:40.028 --> 00:46:52.349


So technically this study looked at species, but when we're implementing, we're not just implementing the, the insight from this one study, we're implementing the insight from the field.00:46:52.599 --> 00:46:56.568


So when we look at the field as a whole, we see that every little thing counts, right?00:46:56.719 --> 00:46:58.509


So you can absolutely count your broccoli and kale.00:46:58.509 --> 00:47:02.943


You can count your orange carrots, your purple carrots, and your yellow carrots, and your bag of rainbow carrots.00:47:03.184 --> 00:47:05.534


You can count your different varieties of, of apples.00:47:05.534 --> 00:47:07.733


You can count your chicken thigh and your chicken breast.00:47:07.974 --> 00:47:11.943


So from a, I'm just trying to figure out how to have a diverse diet.00:47:12.264 --> 00:47:16.204


Every, every little, little bit, every, every tiny bit counts.00:47:16.603 --> 00:47:22.264


And okay, so then the other thing is this study showed that total dietary diversity mattered.00:47:22.744 --> 00:47:26.684


It that was not like a signal from just vegetables, right?00:47:26.704 --> 00:47:28.293


It wasn't that.00:47:28.884 --> 00:47:33.213


Dietary diversity of vegetables mattered and that because they were looking at total dietary diversity.00:47:33.233 --> 00:47:34.134


They saw that signal.00:47:34.143 --> 00:47:36.574


They were basically saying no, it's across the board.00:47:36.864 --> 00:47:38.653


It matters across all food groups.00:47:38.974 --> 00:47:42.373


There are other studies that just look at diversity of like plant foods.00:47:42.373 --> 00:47:44.094


There was a study out of the human gut project.00:47:44.829 --> 00:48:00.909


Published in 2016 or 18, few years ago, um, that showed that the people who consumed 30 or more different plant foods per week had substantially healthier gut microbiomes than people who consumed 10 or fewer, but they didn't look at all of the steps in between.00:48:00.909 --> 00:48:02.719


So, like, where is the actual cusp?00:48:02.809 --> 00:48:03.688


Is it 22?00:48:03.918 --> 00:48:04.829


Is it 28?00:48:05.009 --> 00:48:06.099


Is it actually 30?00:48:06.378 --> 00:48:09.688


I can't, I can't tell you based on, on that study.00:48:10.168 --> 00:48:19.409


So, if we look at the field as a whole, I think we can make a really strong case for 30 to 35 different foods per week, but that is subject to change.00:48:19.668 --> 00:48:23.539


We need more science to really say, like, what is the threshold here?00:48:23.998 --> 00:48:30.963


But that also means, if you count up, that is exactly the activity that I recommend people do when they're, like, working on dietary diversity.00:48:30.963 --> 00:48:32.594


Just count up everything that you ate last week.00:48:32.934 --> 00:48:33.923


See where you're starting at.00:48:33.934 --> 00:48:34.634


Is it 15?00:48:34.693 --> 00:48:35.153


Awesome.00:48:35.434 --> 00:48:36.864


Let's add two things next week.00:48:37.054 --> 00:48:40.623


Let's, um, let's try a different type of apple, right?00:48:40.673 --> 00:48:44.643


Or, um, a different, you know, there's so many different citrus fruits this time of year.00:48:44.643 --> 00:48:46.443


Let's just try, let's just swap out something like that, right?00:48:46.463 --> 00:48:46.893


Do something00:48:47.083 --> 00:49:02.563


that's why I like the the one like by the year because right now my Satsuma mandarins on my tree are ripe and I have been weighing them actually because I was like, I wonder what my crop is this year because it's been kind of a a small tree and growing.00:49:03.123 --> 00:49:10.164


And, um, turns out I realized I'm like the only one that eats them because citrus gives my husband heartburn and my daughter says they're too soft.00:49:10.193 --> 00:49:11.704


They were fine the first day I picked them.00:49:11.704 --> 00:49:12.393


Now they're too soft.00:49:12.403 --> 00:49:16.324


So I have eaten roughly 20 pounds of mandarins in the last month.00:49:17.231 --> 00:49:18.550


Those are the best citrus.00:49:18.601 --> 00:49:20.931


they are like unequivocally.00:49:21.311 --> 00:49:23.190


it's the only time they grow here.00:49:23.201 --> 00:49:29.141


It's, they're a different variety that we grow here in Northern California than what you can get in the, like, they're not like those cuties.00:49:29.161 --> 00:49:31.380


Those are yummy, but like, this is a different one.00:49:31.501 --> 00:49:33.460


No, but a Satsuma Mandarin.00:49:33.460 --> 00:49:34.951


Chef's kiss.00:49:35.130 --> 00:49:43.621


So, it's like this month, like, I get satsuma mandarins this month and a half, like, sometimes six weeks, very short lived, and then not for the rest of the year.00:49:43.960 --> 00:49:49.931


And so, like, the rest of the year, I eat, you know, apples and grapes, and then in the summer, I'm like, all the melons.00:49:50.085 --> 00:50:05.505


and all the peaches and the nectarines and so I like that like for the year because I'm very much a seasonal eater because it's how I grew up and I do have the opportunity to grow some of my own food and I do have access here to local farms and produce and things.00:50:05.525 --> 00:50:22.516


And so, um, which I know everyone doesn't have that option, but just eating seasonally, I, I like thinking of like that for the year because that helps me realize, like, I do have a lot more variety than I think if I just, like, think about more than just this week.00:50:23.550 --> 00:50:31.090


Well, and I think that that's the other way to interpret this body of scientific literature is the benefits of eating seasonally, right?00:50:31.101 --> 00:50:42.280


And the benefits of, of that shift and eating, you know, when we're eating seasonally, we tend to be eating more locally grown produce, which there's not a ton of nutrition data for me to point to.00:50:42.331 --> 00:50:42.911


So.00:50:43.436 --> 00:50:48.835


It's probably more nutrient dense, but probably not by a huge meaningful amount.00:50:49.996 --> 00:50:53.005


But when you're talking about every little bit counting, like, why not?00:50:53.465 --> 00:50:55.976


Um, so, that's one concept, right?00:50:55.985 --> 00:50:57.076


It's dietary diversity.00:50:57.255 --> 00:50:59.655


The other related concept is eat the rainbow.00:50:59.715 --> 00:51:02.485


Um, so there are five color families that we divide.00:51:03.036 --> 00:51:05.755


Um, we can divide, actually, we can put all plant foods in here.00:51:05.775 --> 00:51:12.695


It's mainly going to be fruits and vegetables, because, like, There's not a whole lot of color among like legumes or nuts and seeds and whole grains.00:51:12.695 --> 00:51:19.856


but those can count, uh, if, if we want to, but it's red, orange and yellow, green, blue and purple and white and brown.00:51:20.476 --> 00:51:28.690


And the reason why we divide it into those color families is that the, that's how we can like categorize the phytonutrients that are giving the food.00:51:28.840 --> 00:51:30.570


fruits and vegetables and other plant foods.00:51:30.570 --> 00:51:31.710


They're distinctive colors.00:51:31.990 --> 00:51:39.581


So we have certain patterns that tend to make something red or tend to make something orange to yellow or tend to make something blue to purple.00:51:40.061 --> 00:51:45.181


And so those groups of phytonutrients, act differently in our body, Right.00:51:45.181 --> 00:51:49.385


So we have different health benefits from different Collections of phytonutrients.00:51:49.686 --> 00:51:53.376


So when we are eating the rainbow, we're getting all five color families.00:51:53.545 --> 00:51:56.235


We have more like health benefit from doing that.00:51:56.235 --> 00:52:01.085


That is independently beneficial above and beyond eating enough fruits and vegetables.00:52:01.315 --> 00:52:08.735


So that's kind of a way of getting at dietary diversity, but you could have a diverse diet and not be getting all five colors of the rainbow.00:52:09.155 --> 00:52:14.096


But you could be also getting all five colors of the rainbow and getting that from five different foods and not having a diverse diet.00:52:14.096 --> 00:52:14.425


Right.00:52:14.646 --> 00:52:17.146


So we kind of want to have both of those ideas in mind.00:52:17.396 --> 00:52:21.005


And then that's where Nutra4 foundational foods kind of also plug in.00:52:21.295 --> 00:52:43.465


So these are the 12 food families that each have something unique to offer us nutritionally or are like that's the collection of nutrients they have that we can technically get from other foods, but the way that these foods have them together and in high amounts, it expedites the process of meeting our nutritional needs from the foods we eat, which is the whole point of NutriVore.00:52:43.815 --> 00:52:48.090


So those food families, right, they're not, They're not non negotiable.00:52:48.101 --> 00:52:58.490


We can absolutely negotiate them if there's a food family that you hate or are allergic to or doesn't align with a dietary template that you really love, uh, that's Okay.00:52:58.590 --> 00:53:10.431


But what they do in that case is identify the need for either like really conscientiously looking for where else am I going to get those nutrients and maybe supplementation strategy, right?00:53:10.431 --> 00:53:14.320


So one of the nutrients of our foundational foods is seafood, fish and shellfish.00:53:14.780 --> 00:53:20.666


The main nutrient Uh, that seafood is giving us that kind of elevates it to foundational food status.00:53:20.675 --> 00:53:27.085


There, it's, seafood is like double to quintuple the nutrient density of most typical meats that you would get in the grocery store.00:53:27.525 --> 00:53:32.056


And double to triple the nutrient density of, of most plant proteins.00:53:32.295 --> 00:53:34.476


So like seafood is just crazy nutrient dense.00:53:34.536 --> 00:53:37.405


About equal to organ meat in terms of its nutrient density.00:53:38.155 --> 00:53:52.996


But the main thing that's like, aha, that's, it gets a, it gets to be a foundational food is the long chain omega 3 fats, DHA and EPA, which are crazy important for neurological health, cardiovascular health, and immune health, right, and if something's Good.00:53:52.996 --> 00:54:02.130


for those, they're good for everything, right, because we can't have the health of our digestive system if we don't have immune health, or neurological health or cardiovascular health, right?00:54:02.510 --> 00:54:16.800


And so, um, if you are, say, allergic to fish and shellfish, they are two of the top eight allergens after all, what that being a foundational food means for you is you need to go, okay, what is the thing that I'm not getting because I'm not eating this food?00:54:17.675 --> 00:54:18.956


Can I get this from anywhere else?00:54:18.965 --> 00:54:24.715


So you can get some from, like, sea vegetables, so, you know, maybe eating the seaweed salad more frequently.00:54:25.235 --> 00:54:34.076


There's a few, like, purslane, uh, is a vegetable that is, uh, you need to grow it yourself, but it does have, uh, some omega 3s in it, right?00:54:34.076 --> 00:54:41.090


So, like, finding those other, uh, Food sources here and there that have some, or you go, okay, I need a supplement strategy.00:54:41.101 --> 00:54:41.530


In this case.00:54:41.530 --> 00:54:52.003


It would be algal oil Would be your your vegan long chain omega 3 fat non allergen that you could consume, right?00:54:52.108 --> 00:54:56.398


so the foundational foods have something each unique to offer us, right?00:54:56.398 --> 00:55:01.458


So in vegetables, we've got five vegetable families that all have something special.00:55:01.838 --> 00:55:07.007


So cruciferous vegetables, the cabbage family, have a class of phytonutrients called glucosinolates.00:55:07.182 --> 00:55:12.583


That we can't get from any other food, that are particularly important for reducing risk of cardiovascular disease and cancer.00:55:12.623 --> 00:55:15.733


They're some of our most cancer preventive compounds we can get from our diet.00:55:16.722 --> 00:55:20.922


Alliums, the onion family, have a class of phytonutrients called thiosulfonates.00:55:21.393 --> 00:55:27.902


Uh, thiosulfonates are also, uh, protective against cancer and cardiovascular disease in ways that are complementary to glucosinolate.00:55:27.922 --> 00:55:29.293


So ideally we would get both.00:55:29.612 --> 00:55:31.853


We can't get thiosulfonates from any other food family.00:55:32.242 --> 00:55:35.182


We've got, um, mushrooms, which have so many different things.00:55:35.402 --> 00:55:36.152


that are unique.00:55:36.492 --> 00:55:44.432


Um, but the coolest thing they have is an amino acid called ergothionine, which is, not used to make protein in our body, but it has lots of other things that it does.00:55:44.443 --> 00:55:53.208


And it's a very strong antioxidant and produces risk of All of the diseases associated with aging, uh, so much so it has been nicknamed by scientists the longevity vitamin.00:55:53.617 --> 00:55:56.717


Uh, extremely hard to get ergothioneine from, from other foods.00:55:57.047 --> 00:55:59.748


Um, then we get root vegetables and leafy vegetables.00:55:59.748 --> 00:56:02.288


They each basically, it's because of the types of fiber they have.00:56:02.498 --> 00:56:05.018


Leafy vegetables also are our best food sources of vitamin K.00:56:05.768 --> 00:56:23.197


So those are just five out of the 12 foundational food families, but I use them as an example because of, of the conversation of dietary diversity and eat the rainbow, because you could be eating the rainbow and missing out on cruciferous vegetables, you could have a diverse diet and be missing out on alliums, right?00:56:23.197 --> 00:56:26.588


So the idea is like, it's three different ways of thinking about it.00:56:26.947 --> 00:56:32.077


food choice in terms of like having more coverage of nutrients, right?00:56:32.077 --> 00:56:34.447


Like that is the goal of all three of those eating patterns.00:56:34.847 --> 00:56:37.628


And ideally they'd sort of all, all three of them would be on our radar, right?00:56:37.648 --> 00:56:40.327


All three of them would be something we're kind of thinking about.00:56:40.358 --> 00:56:43.268


I want to make sure I'm getting my 12 foundational food coverage.00:56:43.277 --> 00:56:44.927


I want to make sure I'm getting my eat the rainbow coverage.00:56:44.958 --> 00:56:47.327


I want to make sure I'm getting my dietary diversity coverage.00:56:47.797 --> 00:56:50.467


Emphasizing again, we don't need to go from 0 to 100 in 0.00:56:50.467 --> 00:56:51.507


6 seconds.00:56:51.807 --> 00:56:55.827


And because it is a lot to think about, I have created tools for keeping track.00:56:56.088 --> 00:56:58.867


Um, and for like, uh, nutrient targets.00:56:58.927 --> 00:57:01.728


So, um, I have something called the Nutri4 Weekly Serving Matrix.00:57:01.737 --> 00:57:02.608


It is in my book.00:57:02.922 --> 00:57:30.043


Uh, so if you get my book, it is, it is in there, and it's got all of these different things in it, like as a, as a checklist, so really, really easy to keep track, but then you've also got all of the whys behind each part, and I also have a digital product on my website, um, called, also called the Nutrivore Weekly Serving Matrix, if you would prefer that, and if you want to just, like, dip your toes, um, I have a, one of the free guides that you get when you sign up for my weekly newsletter, is called Nutriore Foundational Foods.00:57:30.063 --> 00:57:37.003


So it is just like lists of those 12 food families, how much of them we want to aim to eat per day or per week, and example foods.00:57:37.213 --> 00:57:40.333


and you can find that at Nutrivore.com/join.00:57:40.592 --> 00:57:43.432


So I've, I've tried to, I know it's a lot to keep track of.00:57:43.472 --> 00:57:44.532


I know it can be overwhelming.00:57:44.532 --> 00:57:55.222


So I've tried to create different resources to make that part easy because again, the goal is lifelong healthy habits, not uh, I'm setting myself up to, to yo yo.00:57:55.253 --> 00:57:56.443


We want to get off.00:57:57.012 --> 00:57:57.643


No more yo yo.00:57:57.762 --> 00:57:58.072


Yo yo00:57:58.378 --> 00:57:58.777


Okay.00:57:58.927 --> 00:58:00.478


This has been so amazing.00:58:00.478 --> 00:58:01.387


So informative.00:58:01.387 --> 00:58:03.938


I'm just like sitting here staring like, yes, keep talking.00:58:03.947 --> 00:58:04.577


That's so good.00:58:05.137 --> 00:58:13.047


I'm going to put all of your links, all of those links for the things you just talked about in the show notes, obviously the link to your book as well.00:58:13.068 --> 00:58:14.577


Again, I highly recommend it.00:58:14.608 --> 00:58:15.878


And she's a delay.00:58:15.898 --> 00:58:17.378


Also, she reads the book herself.00:58:17.378 --> 00:58:20.447


So if you, like the audio, I, I love audio books.00:58:20.447 --> 00:58:21.818


So I listened to those a lot.00:58:22.297 --> 00:58:22.637


Dr.00:58:22.637 --> 00:58:25.867


Sarah and I have realized we just have so much to talk about.00:58:26.438 --> 00:58:32.737


Bonus, we are going to do another episode next week, so tune in for that and we will see you next week.